BT Development Mentor Program Archives » STEPH SPRINT FULL Let's do this thing! StephSprint group FULL! Rss Feed  
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2012-11-06 11:35 AM
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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

I agree, the good certainly out weighs the bad.  

Good luck this weekend. What race are you doing?



2012-11-08 6:41 AM
in reply to: #4486150

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
otisbrown - 2012-11-06 12:35 PM

I agree, the good certainly out weighs the bad.  

Good luck this weekend. What race are you doing?



It's Called Miami Man and it's in a big park with the Miami Zoo in the middle. So we swim in a nice lake, bike around the agricultural areas down there, and run through the zoo! It's an international (me) and a half iron. First race beyond a sprint for me.

Then for Thanksgiving there will be a Turkey Tri.. first time for this. So I signed up!
2012-11-09 6:39 AM
in reply to: #4128264

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
Anyone signed up for Turkey Trot? Jingle Jog?

Any family flag football planned for Thanksgiving?
2012-11-09 8:33 AM
in reply to: #4491222

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

Hey Steph,

 

Yup I am running a turkey trot.  It is an annual event in my town and the 3rd anniversary of my first 5k.  We also have a turkey bowl, but I will not be participating in it this year. 

 

Good luck on your race this weekend. 

2012-11-12 11:48 AM
in reply to: #4128264

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Master
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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
Sad to say I panicked at my tri yesterday. I wasn't ready for the distance but I figured I'd get in the water and do it anyway. I tried to get into my wetsuit and I couldn't. I've put on 15+lbs since I bought it. So... I tried to do it anyway. There were other people there, although not many, who didn't wear them. Well... I was cold, I got pretty beat up (40 women in my wave), and my HRM monitored started vibrating and ringing (174bpm+) and I panicked. I swam back to the start. It was awful.

So my next chance is April 7th Nautica South Beach Triathlon. I'm signing up. Losing 30lbs. And going to my workouts every day.
2012-11-12 11:59 AM
in reply to: #4128264

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
Today is the first day of base building for next season. It will be bridge repeats. Find an incline, hill of some sort. Run up...leaning into hill, shortening your stride, and pumping your arms. Jog or walk down. Repeat.

We use the rickenbacker causeway, but any hill or incline will do. I go up for 45 seconds and jog down. I rest for 60 to 90 seconds. Repeat.

Start with 4 or 5, work your way up to 10 over the next 2 or 3 months.

We don't get back in the pool again until the first week of February.

Next Monday, Fartlek. 8 x 1' fast by 1' jog with warm up and cool down.

Saturday is long runs.

T TH is still cycling, outdoors if you can, spin or indoor cycle if you can't. Add strength training 2 to 3 x a week. Focus on hips, abs, shoulders.

Good book: One-Hour workouts, Scott Molina, Mark Newton, and Michael Jacques, it's 50 swim, bike, run workouts for busy athletes.

HAPPY BASE BUILDING!


2012-11-12 12:03 PM
in reply to: #4495013


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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

stephsprint - 2012-11-12 12:48 PM Sad to say I panicked at my tri yesterday. I wasn't ready for the distance but I figured I'd get in the water and do it anyway. I tried to get into my wetsuit and I couldn't. I've put on 15+lbs since I bought it. So... I tried to do it anyway. There were other people there, although not many, who didn't wear them. Well... I was cold, I got pretty beat up (40 women in my wave), and my HRM monitored started vibrating and ringing (174bpm+) and I panicked. I swam back to the start. It was awful. So my next chance is April 7th Nautica South Beach Triathlon. I'm signing up. Losing 30lbs. And going to my workouts every day.

ZEESH. Sorry to here that Steph. You'll get 'em next time. It all counts as experience. 

I'm going to be out of racing for a while here. In fact I think my training might take a hit too. I'm starting a new job that pays less, which means I'll have to find a second job, which means I'll have no time for anything at all. 

I turned 35 on Friday. I'm in the best shape of my life, but that whole week I stopped the running and cross training. A nice break which I think I deserved, but I feel like I gained 10 pounds in one week. SO today it's back into the program with some core work and yoga. I did get my first day of skiing in for the season though, so that counts for something.  

2012-11-13 9:38 AM
in reply to: #4495053

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
Thanks your Ski-ness!

Skiing definitely counts. It's time for strength training and core work anyway. Have you ever done the plank-a-day thing? You start day one doing a plank and see how long you can hold it. You do 3 or 4. Each couple of days you add 5 or 10 seconds.

Same thing with push-ups in the evening. You'll have the core of a redwood by the time next season starts. In fact, let's start tomorrow! I can't even do ONE pushup!
2012-11-13 10:14 AM
in reply to: #4495053

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
skibummer - 2012-11-12 10:03 AM

I turned 35 on Friday. I'm in the best shape of my life, but that whole week I stopped the running and cross training. A nice break which I think I deserved, but I feel like I gained 10 pounds in one week. SO today it's back into the program with some core work and yoga. I did get my first day of skiing in for the season though, so that counts for something.  

HAPPY BIRTHDAY!! Congrats!!

2012-11-13 10:15 AM
in reply to: #4496292

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

stephsprint - 2012-11-13 7:38 AM Thanks your Ski-ness! Skiing definitely counts. It's time for strength training and core work anyway. Have you ever done the plank-a-day thing? You start day one doing a plank and see how long you can hold it. You do 3 or 4. Each couple of days you add 5 or 10 seconds. Same thing with push-ups in the evening. You'll have the core of a redwood by the time next season starts. In fact, let's start tomorrow! I can't even do ONE pushup!

I'm in!

2012-11-15 7:15 AM
in reply to: #4128264

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
OK!

Thursday - Plank 50 seconds!

Almost 1 push up.

NEXT!


2012-11-15 10:15 AM
in reply to: #4495013

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

stephsprint - 2012-11-12 12:48 PM Sad to say I panicked at my tri yesterday. I wasn't ready for the distance but I figured I'd get in the water and do it anyway. I tried to get into my wetsuit and I couldn't. I've put on 15+lbs since I bought it. So... I tried to do it anyway. There were other people there, although not many, who didn't wear them. Well... I was cold, I got pretty beat up (40 women in my wave), and my HRM monitored started vibrating and ringing (174bpm+) and I panicked. I swam back to the start. It was awful. So my next chance is April 7th Nautica South Beach Triathlon. I'm signing up. Losing 30lbs. And going to my workouts every day.

 

UGH.. Look at the bright side.. you got it out of the way.  

2012-11-15 10:19 AM
in reply to: #4495053

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
skibummer - 2012-11-12 1:03 PM

stephsprint - 2012-11-12 12:48 PM Sad to say I panicked at my tri yesterday. I wasn't ready for the distance but I figured I'd get in the water and do it anyway. I tried to get into my wetsuit and I couldn't. I've put on 15+lbs since I bought it. So... I tried to do it anyway. There were other people there, although not many, who didn't wear them. Well... I was cold, I got pretty beat up (40 women in my wave), and my HRM monitored started vibrating and ringing (174bpm+) and I panicked. I swam back to the start. It was awful. So my next chance is April 7th Nautica South Beach Triathlon. I'm signing up. Losing 30lbs. And going to my workouts every day.

ZEESH. Sorry to here that Steph. You'll get 'em next time. It all counts as experience. 

I'm going to be out of racing for a while here. In fact I think my training might take a hit too. I'm starting a new job that pays less, which means I'll have to find a second job, which means I'll have no time for anything at all. 

I turned 35 on Friday. I'm in the best shape of my life, but that whole week I stopped the running and cross training. A nice break which I think I deserved, but I feel like I gained 10 pounds in one week. SO today it's back into the program with some core work and yoga. I did get my first day of skiing in for the season though, so that counts for something.  

Happy birthday Gary and congrats on the new job.  Sorry to hear it is a pay cut. Any chance you can ride a bike to work?  I am sure it is too cold in the winter, but maybe in the spring when the snow starts to melt?

2012-11-15 10:22 AM
in reply to: #4496292

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

stephsprint - 2012-11-13 10:38 AM Thanks your Ski-ness! Skiing definitely counts. It's time for strength training and core work anyway. Have you ever done the plank-a-day thing? You start day one doing a plank and see how long you can hold it. You do 3 or 4. Each couple of days you add 5 or 10 seconds. Same thing with push-ups in the evening. You'll have the core of a redwood by the time next season starts. In fact, let's start tomorrow! I can't even do ONE pushup!

I added the "around the world" workout that I found on BT to my weekly regimen.  It is a core workout and I am doing it Tuesdays and Thursdays. Did it on Tuesday and will be doing it tonight. It only takes about 10 minutes to run through it one time. 

2012-11-15 9:28 PM
in reply to: #4498994

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

stephsprint - 2012-11-15 5:15 AM OK! Thursday - Plank 50 seconds! Almost 1 push up. NEXT!

Plank - 30 seconds; 3 girly pushups (do those count? Or do they have to be manly pushups?!) My 15 year old thinks I need to clarify that....

2012-11-16 3:27 PM
in reply to: #4128264


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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

I've been modifying my normal core routine which already involves plank, walk out/in plank, side plank, touch opposite shoulder plank, one leg plank, and upward dog yoga pose.  Basically, on the side planks I've been doing knee to elbow crunches, a push up in between walk out/in planks, a push up in between shoulder touches, and holding a bent arm plank before going into the "up" of up dog.  Good stuff.

Some yoga and then hiked up the local ski area (2ish miles) to ski down today. Gahd, it was very icy and deathy. Went to the track to run 3 miles with 4x400 fast pace and 1x800 fast pace. That 800 hurt.

And there is NO WAY I'm going to ride my bike to work. It is crazy up hill and snowy, and then crazy downhill, snowy, and dark to go home. Maybe in the Summer. But that hill is not to be taken lightly.



2012-11-18 6:06 AM
in reply to: #4501233

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Master
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Minneapolis, Minnesota
Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
skibummer - 2012-11-16 4:27 PM

I've been modifying my normal core routine which already involves plank, walk out/in plank, side plank, touch opposite shoulder plank, one leg plank, and upward dog yoga pose.  Basically, on the side planks I've been doing knee to elbow crunches, a push up in between walk out/in planks, a push up in between shoulder touches, and holding a bent arm plank before going into the "up" of up dog.  Good stuff.

Some yoga and then hiked up the local ski area (2ish miles) to ski down today. Gahd, it was very icy and deathy. Went to the track to run 3 miles with 4x400 fast pace and 1x800 fast pace. That 800 hurt.

And there is NO WAY I'm going to ride my bike to work. It is crazy up hill and snowy, and then crazy downhill, snowy, and dark to go home. Maybe in the Summer. But that hill is not to be taken lightly.



Arse kicker
2012-11-18 6:08 AM
in reply to: #4500033

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
Threejs - 2012-11-15 10:28 PM

stephsprint - 2012-11-15 5:15 AM OK! Thursday - Plank 50 seconds! Almost 1 push up. NEXT!

Plank - 30 seconds; 3 girly pushups (do those count? Or do they have to be manly pushups?!) My 15 year old thinks I need to clarify that....



Pushups on your knees? Um... no those don't 'count' but they will get you where you are going eventually! I do them, got no choice! Nice work on the planking. Keep it up!
2012-11-18 6:11 AM
in reply to: #4128264

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Master
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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
1 minute on the plank. I didn't know I could shake that hard!! Still no real push up... but the ones on my knees are better.

Last Tri this Thursday... Turkey Tri. I hope I don't need my wetsuit.
2012-11-18 6:16 AM
in reply to: #4499261

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
otisbrown - 2012-11-15 11:22 AM

stephsprint - 2012-11-13 10:38 AM Thanks your Ski-ness! Skiing definitely counts. It's time for strength training and core work anyway. Have you ever done the plank-a-day thing? You start day one doing a plank and see how long you can hold it. You do 3 or 4. Each couple of days you add 5 or 10 seconds. Same thing with push-ups in the evening. You'll have the core of a redwood by the time next season starts. In fact, let's start tomorrow! I can't even do ONE pushup!

I added the "around the world" workout that I found on BT to my weekly regimen.  It is a core workout and I am doing it Tuesdays and Thursdays. Did it on Tuesday and will be doing it tonight. It only takes about 10 minutes to run through it one time. 



Nice... I'll look for that. There's a lot of really good stuff on here. I haven't spent any time wandering around BT in a while. Thanks for the reminder!!

I really hate the V-ups our spin instructor has us do, but they are effective. I really need core strength for my swim. I'm taking some technique lessons from my 6 foot tall German friend Gladys. She's got me in a rhythm I didn't think was possible. I can actually swim more comfortably. Magic... but my weak abs are sore sore sore after a workout!
2012-11-18 7:29 AM
in reply to: #4502286


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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

stephsprint - 2012-11-18 7:11 AM 1 minute on the plank. I didn't know I could shake that hard!! Still no real push up... but the ones on my knees are better. Last Tri this Thursday... Turkey Tri. I hope I don't need my wetsuit.

 

Good luck in the Turkey Tri. The thought of swimming around here is enough to give me hypothermia. 

Good job on the planks. Shaking is good. Maintain good form: Belly button pushing in toward spine, no sagging in the hips or shoulders. I like to remind myself that when I'm shaking or I collapse onto my face it means muscles are working. AND THAT IS GOOD!!!! If it's easy, you are doing it wrong.



2012-11-22 2:09 PM
in reply to: #4128264

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
Thanksgiving!! Yes! My favorite holiday. I have so very much for which to be thankful!

Today I did a Turkey Duathlon, switched from the Tri due to cold weather. It was my first du and it was a good time. Tuesday night while running with a friend, I talked her into doing it too. I lent her my old hybrid and she loved it. It was her first multi-sport race! There were actually 5 of us that all went 'together'. First tri for one of us first du for 3 of us.

My husband did the Miami Turkey Trot 10K. 5000 racers. Last year there were 4000 and it was too many.

So we steamed our lobster and ate thanksgiving dinner in our new Turkey race shirts!!

Hope you all are having a wonderful day!
2012-11-24 12:24 PM
in reply to: #4128264

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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
25 weeks and 1 day.
2012-11-30 10:03 PM
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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!

Hi all,

Nice to see that the group is still going.  Sorry I have been AWOL for awhile.  Been a bit crazy around here, much going on in the home front and at work.  Managing to get in the workouts (in fact I NEED them to keep my sanity) but no time for getting on BT. Finally uploaded all my runs from the Garmin so I can track my shoe mileage (I'm obsessive about that).    I am up to 9 miles in my runs and have done a couple of 10k's and a 5k.   Did I mention...I'm running the Boston Marathon in April (2nd time). Training officially starts next week. I have been working with a personal trainer and doing yoga twice a week to work on strength and flexibility which I hope will address the issues that contribute to my many injuries.

I already have 3 big races that I'm registered for in 2013:  New Orleans Rock and Roll Half on Feb 24. Boston Marathon on April 15, and the Indy Mini Half Marathon on May 4. 

Hope everyone is well. I haven't had a chance to read all the posts I missed. Just wanted to check in and say "Hi". 

Susie

2012-12-02 5:01 PM
in reply to: #4517342

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Master
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Subject: RE: STEPH SPRINT FULL Let's do this thing! StephSprint group FULL!
suzimmer - 2012-11-30 11:03 PM

Hi all,

Nice to see that the group is still going.  Sorry I have been AWOL for awhile.  Been a bit crazy around here, much going on in the home front and at work.  Managing to get in the workouts (in fact I NEED them to keep my sanity) but no time for getting on BT. Finally uploaded all my runs from the Garmin so I can track my shoe mileage (I'm obsessive about that).    I am up to 9 miles in my runs and have done a couple of 10k's and a 5k.   Did I mention...I'm running the Boston Marathon in April (2nd time). Training officially starts next week. I have been working with a personal trainer and doing yoga twice a week to work on strength and flexibility which I hope will address the issues that contribute to my many injuries.

I already have 3 big races that I'm registered for in 2013:  New Orleans Rock and Roll Half on Feb 24. Boston Marathon on April 15, and the Indy Mini Half Marathon on May 4. 

Hope everyone is well. I haven't had a chance to read all the posts I missed. Just wanted to check in and say "Hi". 

Susie



Wow, Boston AGAIN... nice! I wish I were better about my shoe mileage... I figure I don't run as much as I should, so... silly me. I'm in the gym too.... much weaker than I was last year. Ugh.

I'm sure the strength training will pay off. Thanks for checking in!
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